A combination of cardio training (stamina) and power training is ideal. When doing physical exercise, your heart rate should increase considerably during the first 30 minutes. The general rule is that you should aim for a heartbeat which is 70 percent higher than your regular heartrate. The maximum heart rate is 220 minus your age.
– a sturdy stroll of 30 minutes (at a minimum speed of 5 kilometers per hour)
– biking for 1 hour at a reasonable pace
– swimming for 30 minutes
– rowing for 20 minutes
– 1 hour of fitness